Age and Sex Related Differences in Resistance Training

when is adolescence?

the period between childhood and adulthood

when is adulthood?

physical maturation

for women, around age 18

for men, around age 25

what is an older/senior adult?

anyone over the age of 65

what is chronological age?

number of years

what is training age?

number of years engaged in a structured training program

what is puberty?

a period of time in which secondary sex characteristics develop and a child is transformed into a young adult

changes also occur in body composition and the performance of physical skills

what do hormonal changes in males and females cause during puberty?

increases in testosterone production in boys result in a marked increase in muscle mass

increases in estrogen production cause increased body fat deposition, breast development, and widening of the hips

when do long bones stop growing?

when the epiphyseal plate becomes completely ossified

where is growth cartilage located in children and what are its implications?

it is located at the epiphyseal plate, the joint surface, and apophyseal insertions

damage to this cartilage may impair the growth and development of the affected bone. this risk can be reduced with appropriate exercise technique, sensible progression, and instruction by qualified strength and conditioning professionals

what are the potential benefits of youth resistance training?

participation in youth resistance training programs can influence many health and fitness related measures

what are the potential risks and concerns of youth resistance training?

appropriately prescribed youth resistance training programs are relatively safe

what are some program design considerations for children in resistance training?

consider quality of instruction and rate of progression

focus on skill improvement, personal successes, and having fun

each child should understand the benefits and risks associated with resistance training

competent and caring fitness professionals should supervise training sessions

the exercise environment should be safe and free of hazards

how can we reduce the risk of overuse injuries in youth?

before sport participation, young athletes should be evaluated by a sports medicine physician

parents should be educated about the benefits and risks of competitive sports

parents should understand the importance of preparatory conditioning

children and adolescents should be encouraged to participate in year-round physical activity

youth coaches should implement well-planned recovery strategies

the nutritional status of young athletes should be monitored

youth sport coaches should participate in educational programs

boys and girls should be encouraged to participate in a variety of sports and activities

what are the youth resistance training guidelines?

increase the resistance gradually (ex: 5% to 10%) as strength improves

depending on the needs and goals, one to three sets of 6 to 15 repetitions on a variety of exercises can be performed

advanced multi-joint exercises may be incorporated into the program if appropriate loads are used and the focus remains on proper form

two or three nonconsecutive training sessions per week are recommended

adult spotters should be nearby to actively assist the child

the resistance training program should be systematically varied throughout the year

what is the difference in absolute strength between men and women?

women generally have 2/3 the strength of men

women’s absolute lower body strength is similar to men’s absolute upper body strength

what are the differences in relative strength between men and women?

when strength is expressed relative to muscle cross-sectional area, no significant difference exists between sexes

what is the difference in absolute upper body strength of women and men?

upper body absolute strength of women tends to be less than half of men, emphasizing development of upper body strength is important

why is the female rate of ACL injury much higher than males?

wider pelvis, greater flexibility, less developed musculature, hypoplastic VMO, narrow femoral notch, extra tibial torsion, hormones

what is osteopenia?

a bone mineral density (BMD) below between -1 and -2.5 SD of young adult men

what is osteoporosis?

a BMD below -2.5 SD of young adult men

what does the loss of bone and muscle with age cause?

an increased risk for falls, hip fractures, and long-term disability

what are resistance training program design considerations for older adults?

both aerobic exercise and resistance training are recognized as important components of a well-rounded fitness program for older adults

attention should be given to preexisting medical ailments, prior training history, and nutritional status before starting a resistance training program

volume and intensity should be altered throughout the year to prevent overtraining and ensure that progress is made

in what areas do seniors who participate in progressive resistance training programs show significant improvement?

muscular strength and power, muscle mass, bone mineral density, functional capabilities

what are the safety recommendations for resistance training for seniors?

all participants should be prescreened

warm up for 5 to 10 minutes before each exercise session

perform static stretching exercises before or after, or both before and after, each resistance training session

use a resistance that does not overtax the musculoskeletal system